Importance of vitamins in food - Vitamins are essential complex organic substances that must be present in the diet in very small amounts and can not be synthesized in the body. Hence the importance of vitamins in food.
13 are known compounds. Labile substances are easily altered by changes in temperature, pH and prolonged storage.
Vitamins are essential for metabolism and acting on the enzyme systems to metabolize proteins, fats and carbohydrates. They are essential for growth and development and collaborate in building cells, tissues and organs.
13 are known compounds. Labile substances are easily altered by changes in temperature, pH and prolonged storage.
Vitamins are essential for metabolism and acting on the enzyme systems to metabolize proteins, fats and carbohydrates. They are essential for growth and development and collaborate in building cells, tissues and organs.
Vitamins must be supplied through food because the human body can not synthesize them. Vitamin D can be formed with sun exposure and K, B1, B12 and folic acid are formed in the intestinal flora.
Classification of vitamins according to their solubility
- Soluble: dissolve in fats and oils. Retinina Vitamin A or Vitamin D or calciferol, tocopherol and vitamin E or vitamin K
- Hidrosolubles: because they dissolve in water. Group B: (B1, B2, B3, B5, B6 and B12, folic acid and biotin), and Vitamin C.
Play important roles in the body as activators of biochemical reactions (B vitamins), collaborating in the formation of collagen, which is part of organic tissues (skin, ligaments, bones and blood vessels) (vitamin C), and protecting the immune system (vitamins A, B, C, E and D).
Deficiency, excess or absence (in the case of liposoluble) produce serious illness.
Vitamin deficiencies can be primary by not eating enough vitamins. secondary deficiencies to smoking, alcoholism, drugs that interfere with the intestinal absorption of vitamins, such as prolonged use of antibiotics ends the intestinal flora that produce vitamin K. Several chronic intestinal diseases hinder the absorption of vitamins.
The vitamin overdose are unlikely with food consumption but can happen with the use of vitamin supplements. They are more common with fat-soluble vitamins, since the water-soluble more easily excreted in the urine.
The vitamin overdose are unlikely with food consumption but can happen with the use of vitamin supplements. They are more common with fat-soluble vitamins, since the water-soluble more easily excreted in the urine.
Preserve the vitamin value of food is very important, for which we recommend:
- Eating fruits and vegetables in salads.
- Frozen foods keep well vitamins that are harvested when they are freshest and stored at low temperatures, which retain nutrients.
- Store food so they do not lose their nutrients; the best option is a cold, dark place, because vitamins degrade faster if they are at high temperatures and vitamins C and B2 are very sensitive to light.
- Cook the vegetables steamed or in the microwave with a little water. Cooking vegetables with plenty of water loses vitamins.
Properties and Food sources of vitamin A
This vitamin is fat-soluble. The body stores in the liver and is located in the components of the retina.
The main function of vitamin A is involved in the formation and maintenance of skin and mucous membranes. Further:
The main function of vitamin A is involved in the formation and maintenance of skin and mucous membranes. Further:
- Regenerate the intestinal flora, vaginal, etc. destroyed by heavy consumption of antibiotics.
- Take care of bones, teeth, hair and nails. Strengthens organs such as the eyes, heart and lungs.
- Boosts the immune system and prevents the onset of many infections.
- It is necessary for the production of hormones and enzymes.
- Detoxifies the body.
- Involved in the formation of blood cells and in gene transcription.
It is found in the following foods:
- As beta carotene vegetables: carrots, squash, beets, spinach, tomatoes, turnip greens, asparagus, peppers, melons, watermelon, broccoli, brussels sprouts, bananas, apples, plums, apricots, peaches, oranges, raspberries and currants.
- Animal fresh tuna and bonito, cheese, milk and egg yolk.
a daily intake of 3,500 IU is needed in women and 4,500 IU for men.
Healthy properties of vitamin A
- Strengthens the immune system so that it is adequate to prevent many respiratory infections: tonsillitis, flu, colds, pharyngitis, sinusitis and bronchitis. It also prevents infectious dermatitis and vaginitis.
- Anticancer due to the antioxidant properties of beta carotene. Avoid the appearance of the lung, mouth, stomach and breast cancer. Inhibits the growth of tumors and their metastases.
- Sight benefits and protects our eyes. Prevents night blindness is lack of vision with a dark adaptation. Its deficiency can cause night blindness, cataracts, glaucoma, blurred vision and conjunctivitis.
- Prevents deafness, thanks to its neutralizing effects of free radicals that cause otosclerosis.
- Promotes healing of gastric, duodenal and intestinal ulcers. It is suitable for the treatment of indigestion.
- Regenerates the skin and mucous digestive, respiratory, genital, etc. Recovers damaged bacterial flora after heavy consumption of antibiotics.
Deficiency of vitamin A Original stunted, fatigue, loss of appetite, loss of smell and sterility. dry and brittle hair. dry, rough, scaly skin with wrinkles. Infections triggered by immune deficiency.
Too much vitamin A causes insomnia, weakness, fatigue, poor muscle strength, heart problems, depression and irritability.
Have you ever suffered health problems due to vitamin deficiency or excess?
Importance of vitamins in food
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